Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon/Metcon-comp(15)
30-20-10
ft rack lunge 65/35-*75/55
bfsu/ghdsu

ft squat(12)
4x2

Finisher
2 min quad smash
30 hip rotations
60 temp tantrum